Wednesday 130918

All-levels WOD/Beginner WOD:
A. Push Press 2-2-2-2
B. 3 RFT: Run 400 meters, 20 pull ups, 20 HSPU

Competition Team WOD:

Rowing Helen
600 m row
21 kb swings
12 pull ups
*there will be three heats so be prepared for a 1 mile run at some point during the class 🙂

Schedule changes, effective Monday, September 30th
How exercise can help us eat less
15 bodyweight overhead squats by Nicole Carroll, old-school crossfitter (video)
Pushing the limits
Maximum mindfulness
Why ‘drink more water’?
Our next How to CrossFit seminar: The Paleo Manifesto, Sat., 9/21 @ noon

(Photo credit: Alex Robleto)

Here’s what’s on tap for Thursday’s classes:

All-levels WOD/Beginner WOD:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Competition Team WOD:
Part A. Power Clean TNG 3×3 reps, rest 2 minutes.
Part B1. Weighted Ring Dips 3×8-10 reps
Part B2. Weighted Strict Pull ups 3×8-10 reps
Part C. “Annie” 50-40-30-20-10 reps for time of: double unders and sit ups


  • stevenrerickson

    Worked up to 140 push press, which has is a 25 lb Pr for me,
    Then 17:00 substituted push ups for HSPU. Looking forward to being filthy tomorrow!

  • John E

    A) 170#, 20# off my heaviest 2 reps. Oh well.
    B) didn’t make the 18 min time caps and needed to run to work. 2 rounds (HSPUs with no abmat and kipping PUs) + 400 m/20 pull ups/8 HSPUs

  • Anthony

    And the hits keep coming….On top of already having horrendous shoulders, add to it now a torn rotator cuff. Not certain yet, but, this should put me out of commission for some time. I will do all I can do to battle back…Until then… Stay Gold (why not end it on an “outsiders” quote!)

    • AndyK

      Tony, so sorry to hear about this my man. You are one tough animal, I am sure you will battle your way back! Get well, you will be missed (as much as anyone can be missed at 5:40 in the morning)!

      • Anthony

        I appreciate that Andy. It has been an honor working with you each morning–Keep killing it—you truly are a beast…

        • Zac Hirsch

          Get better Ton

    • John E

      Sorry to hear about this man. How did it happen? Surgery or not? 🙁

      • Anthony

        Power Cleans did me in….really was just a matter of time. Lots of surgery options to mull over–not certain yet….

        • John E

          I found this somewhat useful (esp the first article)

          • Anthony

            Great website—-Thanks John…

    • Nick Walters

      Get better soon, Tony…

    • michael saterman

      Darn. Heal up!

    • stevenrerickson

      T-Rex! so sorry to hear it brother. Thats just the shits!!!! Might as well take the time to get the shoulder surgery you need so when you do come back functionality will no longer be a problem. Dude, I’m so bummed for you. You were always such a great spirit in the Box. Does this mean you can’t drink beer too?

  • Jim S

    A: 105,115,120,120
    B: 13:54 (pushups instead of HSPU)
    Second time lifting overhead and it’s feeling better but definitely not pushing too hard yet. Tried a few HSPU and not feeling ready for those yet. It’s been a long journey back. Hoping I can get all the way there.
    Good luck Tony! I hate to hear someone else getting shoulder problems.

    If you think you might have even a hint of shoulder issues (which is pretty much anyone who crossfits), I’d highly recommend doing the Bullet Proof shoulder routine starting now. And/or look up a standard rotator cuff strengthening routine and do it regularly. I wish I didn’t wait until I impinged myself and got tendonitis before I focused on this.

  • Nicki Osborn

    A: 53-63-68
    B: 22:53, slow kipping pull ups, mix of HSPUs with 1 abmat/push ups off a box/regular push ups – a bit more tough than expected but this is also my third day in a row. Time for some rest aka vacation tomorrow!

  • Albert Insogna

    A: 155,175,175,185 (failed on second rep, but a 1-rep PR I believe)
    B: 16:28